Nutrients in 14 ounces of Young Pods With Seeds Cowpeas

Raw Young Pods With Seeds Cowpeas (Vigna unguiculata subsp. unguiculata).

Macros Ratio

Protein Fat Carbs

24%

71%

14 oz ▼

Macro Nutrients

Young Pods With Seeds Cowpeas

Energy175 kcal

6.02%

Raw Young Pods With Seeds Cowpeas have 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.2 g

1.23%

Raw Young Pods With Seeds Cowpeas have 1.190679 g of Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.98%

Raw Young Pods With Seeds Cowpeas have 0.31354547 g of Saturated Fat per 14 ounces, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.21 g

13%

Raw Young Pods With Seeds Cowpeas have 0.20638436 g of Omega 3 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Young Pods With Seeds Cowpeas have 0.28576296 g of Omega 6 per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Young Pods With Seeds Cowpeas have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37.7 g

29%

Raw Young Pods With Seeds Cowpeas have 37.704835 g of Carbohydrate per 14 ounces, which is 29% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

27.6%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Young Pods With Seeds Cowpeas have 20.0034072 g of Sugars per 14 ounces, which is 27.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber13 g

34.5%

Raw Young Pods With Seeds Cowpeas have 13.097469 g of Fiber per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13 g

23.4%

Raw Young Pods With Seeds Cowpeas have 13.097469 g of Protein per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Young Pods With Seeds Cowpeas

Vitamin A270 μg

30%

RAE, retinol activity equivalents

Raw Young Pods With Seeds Cowpeas have 269.88724 μg of Vitamin A per 14 ounces, which is 30% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

49.6%

Thiamine

Raw Young Pods With Seeds Cowpeas have 0.5953395 mg of Vitamin B1 per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg

42.7%

Riboflavin

Raw Young Pods With Seeds Cowpeas have 0.5556502 mg of Vitamin B2 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.76 mg

29.8%

Niacin, nicotinic acid, niacinamide

Raw Young Pods With Seeds Cowpeas have 4.762716 mg of Vitamin B3 per 14 ounces, which is 29.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.75 mg

75%

Pantothenic acid

Raw Young Pods With Seeds Cowpeas have 3.75063885 mg of Vitamin B5 per 14 ounces, which is 75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53%

Pyridoxine

Raw Young Pods With Seeds Cowpeas have 0.68662489 mg of Vitamin B6 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9210 μg

52.6%

Folates and Folic Acid

Raw Young Pods With Seeds Cowpeas have 210.35329 μg of Vitamin B9 per 14 ounces, which is 52.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Young Pods With Seeds Cowpeas have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C131 mg

146%

Ascorbic acid

Raw Young Pods With Seeds Cowpeas have 130.97469 mg of Vitamin C per 14 ounces, which is 146% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Young Pods With Seeds Cowpeas have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.94 mg

13%

Tocopherols and Tocotrienols

Raw Young Pods With Seeds Cowpeas have 1.9447757 mg of Vitamin E per 14 ounces, which is 13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K125 μg

104%

Phytomenadione or phylloquinone

Raw Young Pods With Seeds Cowpeas have 125.021295 μg of Vitamin K per 14 ounces, which is 104% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Young Pods With Seeds Cowpeas

Calcium258 mg

25.8%

Raw Young Pods With Seeds Cowpeas have 257.98045 mg of Calcium per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.4 mg

44%

Raw Young Pods With Seeds Cowpeas have 0.396893 mg of Copper per 14 ounces, which is 44% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.97 mg

49.6%

Raw Young Pods With Seeds Cowpeas have 3.96893 mg of Iron per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium230 mg

55%

Raw Young Pods With Seeds Cowpeas have 230.19794 mg of Magnesium per 14 ounces, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.22 mg

53%

Raw Young Pods With Seeds Cowpeas have 1.22243044 mg of Manganese per 14 ounces, which is 53% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus258 mg

37%

Raw Young Pods With Seeds Cowpeas have 257.98045 mg of Phosphorus per 14 ounces, which is 37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium853 mg

25%

Raw Young Pods With Seeds Cowpeas have 853.31995 mg of Potassium per 14 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.57 μg

6.5%

Raw Young Pods With Seeds Cowpeas have 3.572037 μg of Selenium per 14 ounces, which is 6.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Raw Young Pods With Seeds Cowpeas have 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.35 mg

12.3%

Raw Young Pods With Seeds Cowpeas have 1.3494362 mg of Zinc per 14 ounces, which is 12.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water341 g

9.23%

Raw Young Pods With Seeds Cowpeas have 341.32798 g of Water per 14 ounces, which is 9.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Young Pods With Seeds Cowpeas:

14 ounces of Young Pods With Seeds Cowpeas has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Young Pods With Seeds Cowpeas:

14 ounces of Young Pods With Seeds Cowpeas is an excellent source of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Young Pods With Seeds Cowpeas:

14 ounces of Young Pods With Seeds Cowpeas is an excellent source of Carbohydrate, Sugars, Fiber and Protein.
It has a good amount of Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Young Pods With Seeds Cowpeas with:

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Food Info

Nutrients in 14 ounces of Young Pods With Seeds Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Young Pods With Seeds Cowpeas with: